mind.body.soul.

Just keep moving.... keep moving

noreply@blogger.com (Terie) — Tue, 17 Jan 2012 02:50:00 +0000

Every once in a while I feel like calling it quits. I am just so tired of waking up early, washing gym clothes, washing and drying my hair, rushing to get ready for another workout. Sometimes I'm just tired of being happy and being positive or motivating others. Sometimes, I'm just tired.

But I'm an optimist, a fighter, hungry for happiness and always searching for whatever will put me back in that zone of happy energy. I challenge tired days and fight off the desire to just sit and do nothing because I realize that in the end I will not feel any better if I stop moving.

Today, as I do every day, I woke up at 5:15 am. My body is programed to wake up at this early hour to prepare for either a class or a run. Yes, EVERY DAY, I wake up early and I have to decide within a few minutes, if I am going to get up and get moving or stay put and maybe, sleep a little more. Well, I can decide all I want, once I wake up, I'm up and I can lay there all I want, I am now awake.

But today was a little different. I woke up, stayed awake but did not move from my pillow for another hour. I didn't have to teach anything but I knew I had to run. Not sure if my running buddy was going I got up and got ready, just in case. Yes a little workout buddy pressure doing it's job.

At 6:30 am I ate a little honey... it's one of those little tricks recommended by Runner's World Magazine, meant to give you a little boost in energy without adding too many calories or fluids. It works for a short 3-4 mile run. I ran one mile with my Lab, Honey and felt sluggish, pushing harder than usual and not really going very fast. I turned around and went home. I just wasn't IN the run. I ran two miles at nine minutes per mile. While that may sound fast for a beginner, for me it was a little on the slow side, but worse than that, it was hard and I felt like I was dragging the entire time.

Despite feeling like I didn't want to run to begin with, actually felt more like I wanted to turn back after the first 1/4 mile and like I couldn't wait to finish the two miles, I realized that getting up and moving this morning was important for several reasons - #1 maintaining the momentum of a daily routine; #2 I felt energized; # I did something...I kept moving.

Moral of the story -- it doesn't matter when you decide to exercise, do what works for you, pick a time and just go with it. Do it enough and your body will get you out the door for you. It becomes sort of an addiction, a GOOD habit you'll want to keep doing.

Just keep moving... know that you could either sit out or BE IN the game. I chose IN!

Stay Well,

Common sense disclaimer: Don't ever ignore your body's natural signals of illness and disease. My tiredness wasn't disease, simply laziness, didn't want to go alone, boredom. Know when you're experiencing fatigue, exhaustion, and follow doctor's instructions to help you recover and get you back in the game.

Time for fitness after the holidays

noreply@blogger.com (Terie) — Sat, 14 Jan 2012 02:01:00 +0000

New Year, New You!!!

OK, well, it's not that simple. Ha! I wish! But for the new you part you actually have to do some work. My goal just before the holidays is to make it through the events without gaining weight. The only way to make this work is to exercise more than usual and TRY to make good food choices.

My problem wasn't the food ... those adult beverages can be worse than most meals!

Anyway, I took some time off in December to go visit family in the states... in many states. Driving long distance with the kids usually means eating and drinking not so healthy foods. Sure I could have made better choices but remember, we live in Guantanamo Bay, Cuba and we don't have most of what you take for granted in the states so I gave in each and every time.

I ran twice, walked several times and drove for 10 days, at least 3 hours a day. I put on a few pounds, nothing to cry about considering.

Now we're back on island and it's time to get back on track. Knowing very well it would be a painful week, I hit the ground running. My goal coming back was to do some type of activity every day for 7 days because once I'm on the road to a successful fitness routine there's no turning back.

Day 1-- Diving for one hour
Day 2--Spinning and Core work and Latin Dance Fit
Day 3--Total Body Conditioning (aka HIIT)
Day 4--Run 4 miles and Latin Dance Fit
Day 5--Total Body Conditioning
Day 6--Pilates
Day 7--Hiking the Ridgeline with the dog

Done! This is truly extreme and most of what I did I had to do because it's my job so my motivation was my desire to motivate others and lead my students on a path to healthy living.

What can you do? Starting from scratch? No problem... here are some tips to get you started:

1. Track/Journal - either use an online program such as MyFitnessPal.com (also available as an App) or use a notebook. Write down your activity and food intake. This is a helpful habit because you can see your strengths and weaknesses, therefore, helping you to make better choices. It's motivating to see progress in writing.

2. Get Moving - Start exercising or increase whatever you're currently doing. Walk further or faster, run, swim, bike, attend classes, get a buddy, share your goals with family and friends, dance... keep moving everyday and each week add resistance, time, or distance.

3. Eat to fuel your body and not to feed your cravings. Eating six meals a day keeps you energized and satisfied and keeps you from hitting those pesky, mid-afternoon, pitfalls. When I say meals I don't mean 300-400 calorie meals... three meals should be your main meals: breakfast, lunch, dinner and the other three should be snacks ( fruit, yogurt, pudding, vegetables, cottage cheese, etc...)

4. Get some rest and recover. Your body and mind need rest. Sleep well, sleep in, and allow your body time to recover.

5. Stay hydrated. I know juice, coffee, tea all contain water but you should just drink water and avoid the excess calories added with flavored drinks. Just drink water.

I hope these come in handy but if you have other questions or suggestions, please leave a comment below.

Stay Well,

Running just because...

noreply@blogger.com (Terie) — Thu, 08 Sep 2011 00:39:00 +0000

Last year I started running with some friend; friends who had participated in 1/2 marathons and marathons and others who had been running for what seemed like for ever. I was intimidated and had they not pushed me and filled me with some much needed confidence, I would have given up before getting started.

I ran in my High School Track Team, I ran when I was in the Marines, and then I gave up running and started teaching fitness instead, using every possible excuse to NOT run.

In all honesty, I started running again after being in Guantanamo Bay and realizing that there were some things I needed to do differently, something about a bucket list I needed to begin checking off. So I joined my friends and started running with them. They were kind enough to run my pace and walk as needed; in return I pushed harder each time to avoid those stops or slow runs.

Together we ran what would be my first 1/2 Marathon. The GTMO Girls 1/2, we called it. It was amazing and I was addicted. I continued running smaller races, 5Ks, 10Ks, 2 miles with the dog, a mile with my kids, etc. I didn't have a reason to run, I ran just because.

My last hurdle in running was to run alone. I really didn't like the idea. I love to talk and having someone by my side to push me when I feel like giving up is a huge plus. I love bonding with my friends as we run and share stories, ideas, and plans for the future of our children. Recently, however, I realized I needed to go for a run, partly to train for the Marines Rockin' the Fence Line 1/2 Marathon and partly to prove to myself that I could run alone and that I would love it.

First run took me over some steep hills. My Lab, Honey, and I ran 2 miles. Second run, again with Honey 3 miles. The feeling was definitely good. I felt a sense of accomplishments but still did not feel like I jumped over the biggest hurdle. After all, three miles is not really far and having ran 13.2 miles, three miles seems more like a warm up.

This past week Honey and I started running at 7 am and ended at 8 am. I ran up some hills, by the waterfront, through some housing areas and as I ran I realized two things: First, I was pretty far from home and still needed to get back; Second, I felt great. We made a few short stops through the neighborhoods to let Honey drink some water and cool off, but other than that we ran for an hour straight.

Me running, just because.... it was energizing, revitalizing, comforting. It was a way for me to connect with me and the road. I didn't have to talk to anyone, except honey, and I was able to just focus on how I felt and on living in the moment.

I never thought I'd be able to run anything more than a 5k. I thank my friends, most of all, for believing in me more than I believed in myself. I'm excited for the next run, despite how I might feel in the hours leading up to it, in the end I feel happy and that, to me, is what it's all about!

Go for a run, walk if you need to but don't stop moving.

Stay well!

Terie

Getting rid of the fat deposits: Spot Reduction

noreply@blogger.com (Terie) — Sat, 13 Aug 2011 18:44:00 +0000

I truly believe that most women and some men wish they could use one product or do one thing that would help them burn off the fat in one particular area of the body.

I know I do.

If I could do one thing to really tighten my core like it was back in my 20's, believe me I would do it and I would share it. It would be a miracle.

Many of the people I train ask, "can you help me get rid of this?" as they grab their muffin top or saddlebags. I say, "no I can't, sorry, however, I'm sure a little plastic surgery can take care of that." Ha ha, real funny, no really can you?

OK, well actually I can help you better understand how your body works so that you can exercise and eat to lose weight, all over. Spot reducing really only works with plastic surgery, nothing else will reduce just that one spot on your body.

I have done some research, for my own general knowledge of course, and found that wrapping myself up in a steam bag was a crazy way to lose weight because you really only lose water; that taking pills is pointless if you don't change how you eat; that walking 20 minutes a day IS a good way to START a program NOT a very efficient way to lose weight and keep it off; that if you don't change your eating habits any results you achieve on a diet WILL be temporary.

The key to being at a healthy weight and feeling energized is not in a bottle or in a temporary diet or in a "miracle" fitness machine (As Seen on TV). It is really simple to reach your health and fitness goals:

Eat less junk food/empty calories;
Eat more fruits, vegetables, fiber, lean protein, and water;
Exercise more often always increasing either duration or resistance or both.

This seems so simple, so easy to follow... then why are we in such a battle with food?

I know for many people, controlling what they eat is half the battle. Sometimes peer pressure has more to do with food consumption then anything else. But most times it has to do with what you're eating. If you eat foods that have a low nutritional value then you will be hungry all the time because you are not feeding your body what it needs. If you don't eat regularly throughout the day your blood sugar levels drop, you feel fatigued, tired and you will eventually eat the box your meal came in. If you drink too much sugary drinks, eat fried foods, and choose to sit instead of exercising... well, you can guess the results of this action.

You HAVE to engage in cardiovascular activities such as swimming, running, biking, kayaking, speed walking, SPINNING, Zumba(r), Step Aerobics, or any other form of activity that raises your heart rate and keeps it elevated for at least 20-30 minutes. You pick the activity and wear a heart rate monitor if you wish to see your numbers.

You HAVE to do resistance training or weight training. Don't worry girls, you CAN'T ever look like a man by working with weights. You truly don't have what it takes to get muscles like that. But you do want to occupy the space under your skin with LEAN muscle mass instead of fat, so, grab those weights and work the muscles until they are fatigued, then eat to fuel your body with the nutrition it will require to help you recover.

Forget about trying to go the easy way. Those miracle diets, pills and machines don't work unless that's all you want to do for the rest of your life. You don't have to give up the food you like to eat, you just have to eat in moderation and exercise to burn off the excess.

Ask me anything? Stay motivated!

Stay Well!

Terie

Water - how much should you drink

noreply@blogger.com (Terie) — Thu, 05 May 2011 21:39:00 +0000

For ... EVER, I have heard, been told, and been telling others to drink at least 8 cups - 8 oz of water a day. Seems easy enough to do and healthy. When you break it down into ounces per hour that amounts to about 4 ounces every hour for an average of 16 hours we spend awake. So what's the big deal? Why can't we drink more than one or two glasses a day?

As with anything related to health, the requirements for what we need and want changes daily it seems. I recently read an article in Woman's Day magazine that detailed the many ways we can stay hydrated and how to know if we are lacking fluids in our diet. I am going to share some of the key points with you because I think it's important that we stay up to date with nutritional requirements and how to supplement what we are lacking.

From WD: "You don't really need to drink eight glasses of water a day." I've heard this before but that's where it ended. I found it hard to believe that anyone would support this statement because I do believe we all need a certain amount of fluids to maintain our bodies' homeostasis. However, the article in WD goes on to say that "your needs fluctuate from day to day depending on your activities, what you eat and how often, and the weather." If you spend your day eating water based fruits and veggies you are less likely to need 64 ounces of water that day; if you go for a long run and drink only two cups of water and eat foods with little water in them, you will notice a difference in the color of your urine -- lemonade color is good, apple juice color, not so good.

From WD: "Drinking coffee--or any caffeinated beverage--won't make you dehydrated." Thank Goodness because I like my morning coffee and I love drinking tea in the afternoon. So the studies now say that caffeine makes you urinate but not more than water would so you're good.

From WD: "Water alone isn't a weightloss aid." No, it's not. Just because you're drinking 64 oz a day doesn't mean you're suddenly going to start burning off the fat; however, drinking water can help you really determine if you're hungry, bored or actually thirsty. Many times we confuse hunger for thirst so we eat. Try drinking some water or tea before giving in to the undesireable hunger pangs.

In researching the health benefits of water I came across this article at the Mayo Clinic website, which pretty much sums it all up:

"Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired."

As with anything else, everything in moderation. An excess of water in the kidneys can lead to electrolyte imbalance. Listen to your body, drink enough water to stay hydrated, keep your urine light in color. Drink between meals, before, during and after exercise.

Make water your beverage of choice.

Stay Well!

Staying motivated is not easy

noreply@blogger.com (Terie) — Tue, 03 May 2011 23:23:00 +0000

No. It's not easy to stay motivated. It's not easy to stay on track. It's not easy to do a lot of things that we know are good for us. It is because of the everyday "easy" that we find ourselves in situations difficult to resolve. We eat fast food because it's easy; we buy coffee at the coffee house because it's easy; we sit instead of exercising because it's easy. Easy is truly over rated. Easy is not good for us, it never will be.

Starting a health and wellness program or an exercise program or even a diet program IS easy, the hard part is sticking with it, staying motivated and keeping your eyes on the goal. The challenges begin with your goals. If your only goal is to lose weight then you are setting yourself up to fail. Say you start a program and you lose weight, then what do you do? What's next?

Try this goal for a change: To become healthier and live a healthier lifestyle!

This goal has nothing to do with losing weight or inches and everything to do with living happier and healthier. It has a lot to do with learning how to eat and what to eat. Learning how to exercise and when. Learning to listen to your body and learning to love being active. The loss of weight and inches will be your reward as a result of your healthy lifestyle.

How do you begin to live a healthy lifestyle?

That's easy. No really, it is...

1. Spend a few days evaluating your current lifestyle: Journal your nutrition, exercise, sleep, water - record what you eat and drink through the day for a few days, then evaluate it for content and ask yourself Am I eating enough of all the "good for me" foods (fruit, vegetables, lean protein, complex carbs, etc)? Am I exercising enough or at all? How much sleep am I getting? Am I drinking at least 64 ounces of water each day?

2. Adjust one thing at a time: Change only one of your meals and get comfortable with that meal then change the others, one at a time until you are able to make wise decisions about what to eat and when. If you are not exercising begin with walking, biking or swimming then increase the resistance, duration, quality of your exercises as you progress. If you are not drinking water begin to drink and increase by adding 8oz or water to each day until you've reached a comfortable 64 or more ounces.

3. Educate yourself: Do a little research online about food, exercises, recipes and other activities you can do that feel more like fun than every day exercise.

4. Find a support system. Surround yourself with people who really care about you and who support you in your journey. The minute you come face to face with the negative people of the world, turn your back and walk the other way. It's not worth your time and effort to convince them that what you're doing is right FOR YOU!

One step at a time, one change at a time, one small goal at a time. That's how you do it!

Stay Well,
Terie

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Let's be honest...about fitness and nutrition

noreply@blogger.com (Terie) — Thu, 28 Apr 2011 19:51:00 +0000

Have you ever uttered the words "this diet isn't working" or "I exercise but it's not working?"

I have.

Long, long ago, like last week as a matter of fact. No seriously, it was last week when I accidentally stepped on my bathroom scale and found out that I had gained three whole pounds. Now I know that's not a lot, but it is when it is so hard to lose three pounds to begin with. I am a fitness instructor, I teach several classes a week, I run, I'm active with the kids, I don't buy junk food (well, rarely), what gives.

OK let's be honest here. How many of you really think that physical activity should take care of the problem without changing your eating habits? Sounds like an infomercial doesn't it? You know, "do this for 8 minutes, three times a week, don't change your diet or anything else, you will see yourself transformed into a chiseled, leaner person... blah, blah, blah..." really? Don't believe anything they say, they just want to sell their crap.

Skipping meals because we're busy leads to eating poorly when the hunger pangs really hit. Nope, it's definitely not thirst this time, it's huger and we'll eat just about anything... like a full bag of Stacy's Salted Pita Chips-YUM! Yes that's me, over indulging only to feel crappy later. I know better and that's why I wont buy those things unless I'm having a party or willing to deal with the effect of over indulging in unhealthy food.

The best way to really see what we're doing or in my case, not doing about living a healthy lifestyle, is to write things down. Journaling our progress helps us to stay true to ourselves and gets us back on track. That goes with anything, any goal. By writing down what I eat and how much I exercise I get a good idea of what I need to change to see change. Some weeks I'm ready and some I'm not but I continue to work towards one goal-- living a healthy lifestyle, every day!

What I have noticed is that when I write down my activities and foods, even if only for a few days, I make changes before things get too ugly. Journaling has helped me really see when I should be eating more protein, more fruit and veggies, and when I've skipped on my exercise routine. It has helped me stay motivated and stay in the game. Try it! Your thoughts and comments are always welcome!

Stay Well,
Terie

Image source: slimbook.co.za

Diet or the "D" word

noreply@blogger.com (Terie) — Thu, 21 Apr 2011 12:28:00 +0000

As a personal trainer I hear the word "diet" quite a bit from clients, friends, and even people I don't know. Do you have a diet that will help with this or that? Is there a diet that will burn this off?

That "D" word has become such an icon and so significant to people who want to lose weight, particularly those who want to lose weight super fast. Diet is defined in Merriam-Webster's Dictionary as "food and drink regularly provided or consumed, habitual nourishment." Be it a diet of twinkies or a diet of fruits, it's a diet. It does't have to be bad, tasteless, prohibitive, or restricting (unless there are specific reasons such as diebetes or high blood pressure.) It is simply what we eat everyday.

I was crawling through different sites today and came upon this article written by Michelle May, M.D. and posted in the Calorie Count website. It highlights five important diet myths. Read it, highlight it, post it on your fridge and every time you start to question your diet, read it again. Very informative.

~ ~ ~ ~ ~ ~ ~ ~

5 Diet Myths and What You Can Learn from Them

By michelle_may_md on Apr 21, 2011 10:00 AM in Dieting & You

Diets are filled with rules about when, what, and how much to eat. While “the rules” may make sense on the surface, unless you understand why you do certain things, you’ll break the rules as soon as the temptation is greater than your motivation.

Let’s examine some of these myths, where they come from, and how to make long term changes that work for you.

Myth 1: Don’t Eat After 7pm

Your metabolism doesn’t shut off at 7:01 pm so why is this rule so common? Many people who struggle with their weight overeat in the evening after dinner so they aren’t snacking because they’re hungry. They’re snacking because they’re bored, watching television, rewarding themselves, or feeling lonely.

Rather than using a temporary rule to address those habits, when you feel like eating in the evenings, ask, “Am I hungry?” If you’re truly hungry, eat, keeping in mind that your day is winding down so you don’t need a big meal. If you aren’t hungry, think about why you feel like eating anyway and come up with a better way to address that need. Ken, a man in one of our Am I Hungry? Mindful Eating workshops, realized he was just bored so he started doing stained glass to entertain himself while he watched TV.

Myth 2: Eat Small Meals Every 3 Hours

This rule is based on the fact that many people who don’t struggle with weight issues tend to eat frequent small meals. However, they don’t check their watch to tell them when it’s time to eat; they eat when they’re hungry and stop when they’re satisfied. Since that tends to be a small-ish meal, they get hungry again in a few hours.

Instead of watching the clock, begin to tune in to the physical symptoms of hunger and fullness to tell you when to eat and when to stop. Your stomach is about the size of your fist so it only holds a couple of handfuls of food comfortably. By relearning to trust your body’s signals, you can learn to follow a frequent small meal pattern naturally.

Myth 3: Don’t Let Yourself Get Hungry

A corollary to myth 2, this rule is based on the belief that overweight people are incapable of controlling themselves when they’re hungry. In my experience with thousands of Am I Hungry? Mindful Eating workshop participants, the opposite is true. Once people learn to tell the difference between physical hunger and head hunger, they begin to meet each need more appropriately. Perhaps the rule should be “Don’t let yourself get too hungry” since it’s harder to make conscious choices when you’re starving.

Myth 4: Follow Your Diet Six Days a Week Then You Can Have a Cheat Day

Hmmm…what if you were a harsh, overly strict parent six days a week then completely ignored your kids every Saturday? It doesn’t make sense to try to be perfect Sunday through Friday while obsessing about everything you’re going to eat on your “day off.” Then when Saturday comes, you overeat just because you’re allowed to so you end up feeling miserable all day. Personally, I’d rather enjoy eating a little of the foods I love every day, mindfully and in moderation.

Myth 5: Carbs are Bad… or Fat is Bad… or ______ is Bad

“Good food, bad food” thinking can lead to feelings of deprivation, cravings, overeating, and guilt. All foods can fit into a healthy diet using the principles of balance, variety, and moderation to guide you. Use nutrition information as a tool, not a weapon.

Truth:

A sustainable personal approach trumps short term rules. Rather than walking a tight rope that you’ll fall off of sooner or later, dig a little deeper to better understand why, when, what, how, and how much you eat. You’ll gradually create a more flexible, personalized approach to making decisions that both nourish and nurture you.

Your thoughts....
Did you, or do you, buy in to any of these myths?

Michelle May, M.D. is the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Dr. May is also the founder of the Am I Hungry?® Mindful Eating Workshops and Facilitator Training Program that helps individuals learn to break free from mindless and emotional eating to live a more vibrant, healthy life.

Stay Well,

Terie

Running my first 1/2

noreply@blogger.com (Terie) — Fri, 15 Apr 2011 23:16:00 +0000

All this running around the base has got me itching for more. Recently I've been finishing the 10 miles and feeling like I could just keep on running. It really is a good feeling. I never thought I'd say that. IT'S A GOOD FEELING to finish!

We, my running partners and I, decided to try running a half marathon here in GTMO. The challenge is running it without too many hills or repeating the same routes. However, we are determined to make this work and we have been hitting the pavement and gravel roads had; I think it's time to take it up a notch or two.

We have been running at least 5 miles mid-week and 9-11 miles once a week, which I believe qualifies as training. However, for the novice runner like me, I am going to engage in something a little more specific. In my search for training advice I came across an app (application) from RunnersWorld.com, which I downloaded to my iPad. I put in a few details in the settings and after a few seconds the app came back with a training program that fits my schedule and does not take away what I already do, strength training/Spinning(r), etc.

In the past I only spoke of running in terms of me not being the one running, most definitely not running any distance to be proud of. I insisted I could never run far or fast, a marathon wasn't even on my list of things I ever wanted to do. I wasn't going to try and embarrass myself.

Here's the teachable moment:0

My two good friends, Wendy and Kristin, were convinced that I could run and the only thing keeping me from running was my own mind. I ran a couple of 5Ks and was embarrassed to not come in with a decent time. I stopped to walk so many times that I really didn't care to be there again. I'm a fitness instructor, I should be able to do this but I kept telling myself I could not, never.

My friends, however thought differently. We went for a run, supposedly a 6 mile run. Up hills we walked but ran most of the way THERE... upon arrival I realized I had just ran four miles. I also realized I needed to come back another four. I have been tricked and I was sort of excited about it. A little scared but excited. At the end of this run, right back where we started, my GPS unit said that I just ran 8.28 miles. WOW! I was filled with joy. I don't think my friends realize, still today, how happy I was to have finished this run. I was hooked. We have been running just about every weekend up to eleven miles and another 5 mid-week. Impressive. YES!!

The moral of the story is this: Surround yourself with people who believe in you and in what you are capable of doing and you will accomplish more then you ever imagined. Spending time around negative people just brings you down; like an anchor, holds you down until you drown. It's not rude to step away from those who keep you down; politely step away and wisely choose the company you keep. Constructive criticism is good, negative feedback is not acceptable.

I'm willing to bet that if I continue to spend my time with these ladies and others like them I will be running that marathon. That's right. I'm setting my sights on completing a marathon. But for now I will continue working on this 1/2 while keeping my eyes on the ultimate goal.

Stay tuned!
Terie

Photo source: http://www.primovida.com/

Focus on your goals

noreply@blogger.com (Terie) — Tue, 22 Feb 2011 14:47:00 +0000

I'm a runner? I don't think I am, but others tell me that I am because I like the way I feel after a run. Recently and with the motivation of many true runners, I have taken up running. It has been a while and I've always wanted to say I could run and I enjoy it but until recently that was not the case at all.

Let me back it up a little. In high school I joined the track team in my senior year because I was following a boy. Yes that's right. He was cute and quiet and I secretly liked him and I was happy just being in his presence. You know you've been there. Anyway, I joined the team, the coach was great and it put me in a new circle of friends I truly enjoyed.

Our first run started at the High School. The coach said just run up the road, make a right and follow the main avenue to the park. What I didn't realize is that the park was about 5 miles away and for someone who wasn't used to running, AT ALL, this was no easy feat. I ran and ran and ran, then I reached the park and realized I had to run through the park to get to the track, then I got lost getting there so... needless to say, it was more than five miles and I was the last one to arrive. I did well in all my runs after that and I remembered to ask the distance so that I could pace myself along the way. However, I was a sprinter and that was pretty easy for me to do.

In the U.S. Marines I ran, again not by choice, with boots, uniforms, back packs, flag poles, in the sand, through the woods, in the water and up many, many hills. After leaving the military I ran, never more than 3 miles, if that. I have been an avid Spinning(r) instructor, love the plyometrics in boot camp classes and HITT, etc. But very little running. I had no desire to run unless I was being chased.

In the last 6 months I started running with a friend who recently ran the Marine Corps Marathon in DC. She kept saying "Terie, I've seen you working out, you are in great shape, you can do this run." I did not believe her. The idea of running more than 5 miles several times a week just wasn't appealing. Even my husband tried to get me to run and I kept saying, "I'm not a runner, I'm not built like a runner, I don't like running." Well, my friends convinced me to commit to a "short" run and they even promised to walk with me if I needed a break. I said OK but don't say I never warned you.

First run, about 3 months ago, they claimed it would be six miles but we would walk the hills. OK. At the turnaround point I clocked in 4 miles and if my math was correct that would make this run 8 miles. I felt GREAT! A little deceived, but great. We finished the 8 miles and somehow I didn't crash, I made it. Next run 8.5 miles... again, I made it. Then we moved to a longer run and again I felt butterflies in my stomach. There's no way I can do 10. My friend of course had no doubt I could and so I went. We did that 10 mile run twice and again, I felt GREAT!!! This is becoming a habit. I'm planning to run a half marathon and I believe I'll be ready for a full marathon, in about a year. For now my goal is half marathon.

The secret to my successful running experience?

#1 Motivation from friends. I'm a fitness professional but this was my weakest area and my friends pushed me, encouraged me and motivated me to keep running. They made me commit at times when I doubted myself and they never gave up on me so I never gave up on me either.

#2 Good Form. I read a lot about good form and posture during runs. Runners World recommends eyes gazing ahead, don't look at your feet, shoulders back, arms and shoulders relaxed, soft easy landing and short, quick strides. It is so important to understand your body and know what works and what doesn't. Also a good pair of running shoes.

#3 GPS and HR monitor. Knowing how far I've ran during the run and at the end is a huge boost to my ego. Knowing how my body is reacting, my heart rate at different times during the run and also a general idea of my caloric burn is a huge boost to my metabolism and my nutrition plan. I tend to eat better if I know that the calories I burned should be replaced with clean, healthy eating.

#4 Hydration and Nutrition. Proper nutrition the night before, I found the hardway, is truly imperative to a good long run the next day. Drinking lots of water prior to the run keeps me from needing water throughout the run. So eating well before and after and staying properly hydrated.

My friends tell me I'm a runner because only a runner says things like "what a great run" and "let's do it again next week," -- truly? I guess I am then because I look forward to the short and long runs so much that I rearranged my work scheduled so that I can fit in a "short" five mile run mid-week.

Whatever your goals, find the people in your life who will motivate you and encourage you to keep moving towards those goals. Arm yourself with knowledge AND the nutrition you need to stay strong and healthy.

Be a runner, a walker, a biker, or a swimmer. Be whatever you want to be and don't let anyone cloud your path.

There is no difference between living and learning...it is impossible and misleading and harmful to think of them as being separate. - John Holt, author

Stay Well,

Terie

Commit to change

noreply@blogger.com (Terie) — Thu, 20 Jan 2011 19:08:00 +0000

Commit to change.

Sounds so permanent, so written in stone. Why is it so hard to make a commitment that will help you live a better life? Why is commitment such a negative word when it comes to our health?

In my opinion we have fears of failure before we even begin any health and wellness program. We already know it wont work but we're hopeful; we have hope to see results fast and furious; we expect the changes will happen overnight and with little effort on our part. We have great intentions but our intentions alone can't possibly make anything happen. We have to commit to make the changes and follow through.

OK now some important things to remember as you take on this journey:

1. This is a journey for life not a temporary fix. Remember that!

2. Goals. Set some attainable goals and I don't mean your best friend's wedding or bathing suit season. I mean lowering your BMI; running, swimming or walking further or faster; losing and then maintaining weight; becoming stronger, doing more push ups, sleeping better... whatever your goal it should be one that benefits YOU.

3. Step off the scale. It's not all about the numbers on the scale. Note how you feel, sleep, perform, and how your clothes feel. Muscle takes less space but weights more than fat so while you may not see changes on the scale, you might see and feel an overall sense of well-being.

4. Baby steps. Don't lunge into a complete overhaul. Change your diet, your grocery list, each meal but do so a little at a time. Start with your worst meal or snack and change only that one thing. When you are comfortable with that change move on to the next. You are more likely to stick with your new way of life if you enjoy what you're doing and eating.

5. Avoid fad diets. If it sounds too good to be true then IT IS!! You did not become unhealthy overnight and you will NOT become healthy overnight either. Biggest Loser shows are just that, a TV show. You do not have the time to live that lifestyle indefinitely, nor is it healthy. Notice the shows end and people have to go back to live a normal lifestyle which is why most people gain back much of the weight they lose on the show.

6. Approach health and wellness as a way of life and not some nuisance you have to do for a short while to reach a goal. This is truly a lifestyle change and you have to commit to change the way you live now.

Are you ready to commit to change?

Stay Well
Terie

Are you a picky eater?

noreply@blogger.com (Terie) — Wed, 19 Jan 2011 11:22:00 +0000

What I mean is, do you have a bite of this, a piece of that, and never really sit down to eat a meal? Parents of young children, such as myself, fall under this category of picky eaters. I am guilty of showing my toddlers how good their meal was by giving it a try myself. I also admit to eating the crust of their sandwich, their leftover dinner, and the rest of their dessert. You know who you are and you know you've done it as well. We just don't like to see food go to waste. So instead we see food go to our waist.

The truth is that those little bites add up. You can go all day not eating one full meal and still rack up your days worth of calories and potentially more fat than if you ate with purpose.

That's right. Eating with a purpose.

What does that mean?

Well, it means that you have a clear understanding of what you're eating, when, and why.

You know that if you eat green leafy vegetables you are consuming lots of vitamins and strengthening your immune system, if you eat fish or meat you are consuming protein and in turn feeding your muscles and organs, etc. This goes hand in hand with exercising with a purpose. Do you know what muscle you're working when you do push ups or dips or squats? Well you should. Ask, search, read the labels on the machines. Be in the know. Don't just walk in and do bicep curls without knowing that you need to do tricep extentions (opposing muscles.)

Back to picky eating. The best thing to do here is to stop, right? Yes. That's easier said then done. Again, I KNOW! I am one who complains about holding on to 10 pounds of "baby weight" per kid. I am down to five lbs per kid, but still, that's 4 kids; that's 20 pounds no one wants to carry around. Now I know that I don't need to weigh 20 pounds less then I do now or I might look a little sick; however, some of the excess weight was not left there by my children. I put it there well after they were born. With the youngest being 4 years old it's hard to continue to claim that I'm still working on losing the "baby weight." Ha Ha! Real funny! I'm working on moving out the fat and replacing it with lean muscle. If I'm going to be 20 pounds heavier I might as well make it muscle and not fat.

Here are some tips to help break the picky eating habits:

1. Eat before feeding the kids. You will be satisfied and less likely to give their meal a test drive.

2. Don't eat the crust...or anything else the kids leave behind. Ewww! Kids play with their food, feed it to the pets and then put it back in the plate, who knows what else they do with their food. My point here is that no matter how much you love your little dust bunny or how much you hate to waste food, don't eat the kids' leftover food. Toss it or save it for THEM to eat later.

3. Snack on fruits and veggies in between meals and during meal preparation, this will help you avoid tasting your dinner before its done.

4. Drink water. Water helps to quench the thirst you don't even know you have. Sometimes we eat thinking we're hungry when we're just thirsty so try water before anything else.

There are many other ways to avoid being a picky eater. Share what you know!

Stay Well,
Terie

Start with Motivation

noreply@blogger.com (Terie) — Mon, 03 Jan 2011 13:01:00 +0000

I really enjoy reading quotes and passages that motivate me to do whatever it is that will help me reach my goals, whatever they may be. Sometimes my goal is simply to help others stay on top of their fitness routine so that they can reach their fitness goals as well.

I signed up to receive healthy living tips and ideas from Sparkpeople.com and to be honest I just figured they would be like the other million sites out there, telling me what I already knew. But I gave it a try and for the past six months I have receiving daily and weekly quotes and motivational passages that have left me really thinking about what I do, about my goals in life and in fitness, about my friends and my students and their goals. I decided I want to share sparkpeople with everyone I know because I feel you too will benefit from their program. Even if only to get you motivated and give you that little push we all need from time to time. Here's one I received weeks ago--one of my favorites:

People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily. - -Zig Ziglar, motivational speaker

"Makes sense doesn't it? The secret to staying consistent with your goals is to stay motivated. That means finding ways to fire yourself up on a daily basis. Being inspired at a seminar, by reading a book, or while talking to a dynamic speaker is easy. But what happens when you're on your own? To follow through on that burst of motivation and reach the finish line, you need regular booster shots. Give yourself those little positive reminders that you have an important job to do and a good reason for doing it. What's pushing you? Surround yourself with visual, verbal, and physical "pep talks" that trigger that motive. It doesn't take long for dust to gather on your momentum, making your goals turn stale. A daily dose of motivation kicks off the dust before it can settle and gives you a fresh, clean start." (Source: sparkpeople.com)

As a Fitness Instructor I can tell you that I do motivate myself on a daily basis. I know I have a job to do and it's not just being there, in the gym, teaching a few classes. Anyone can do that. But to be there in mind and body, to see through those who may not be feeling the energy and to take them to the next level of motivation; that takes some energy and motivation on my part. If I'm not motivated enough to be there, you will likely not be motivated enough to come back. I give myself that boost, the pep talks and remind myself that while I'm doing my job (teach and train and motivate you) I am also doing this for me to live a healthy lifestyle and be a good role model to my children (and my friends).

What are you going to do to get and stay motivated every day? I want to know.

Stay Well,

Terie

Avoid Holiday Weight Gain

noreply@blogger.com (Terie) — Mon, 18 Oct 2010 18:29:00 +0000

Is that even possible? You know, to not gain any weight over the holidays? Well for some people it is. They are the ones who can easily say no to the sweeter things in life or have the metabolism of a 12 year old. Just so you know, I'm not one of them. For some reason, holiday baked goods just taste so much better between November 1st and January 1st. It's like comfort food for the soul. Except the only thing getting padded around here are the hips, waist, back, legs and arms.

But seriously, why is it that we require food to enjoy the holiday season? And it is a requirement I tell you. I've conducted an experiment and invited friends over for coffee and the first thing they say is, "what can I bring, I can make cookies or a quiche?" Hmmmm, that sounds yummy! I have to admit that the first thing I think about is "what should I make?" you know, to serve with the coffee because it would be a sin to have JUST coffee.

Well, this is who we are and this is what we do. We are trained to celebrate everything with food and there's no better time to "get away" with over eating like the holiday season. The average weight gain has been recorded at about 5 lbs. That's 5lbs that we tend to keep and over time, 5 becomes 25, OUCH! They say from November to December, more accurately it all begins on Halloween, October 31st and ends on New Year's day, January 1st. So, even though we know this to be pretty accurate, we still manage to fall into the trap of the holiday weight gain. We eat the tasty treats, the delicious foods, and sip the drinks and begin the process of putting off fitness as a new year's resolution. We simply give in to the fad.

So what do we do now? The "weight gain season" quickly approaching. Do we just stay on this slippery slope and start our healthy habits next year OR is it possible to avoid becoming a statistic? Of course it is. Anything is possible if you really want it to be. I have tips, you have wants, so lets put it all together and see how we do.

1. Start moving NOW! Why wait until after you've gained the weight to realize you need to get back in shape. Start now!

Exercise: Measure out an area that is safe for you to walk from your home and back. Invite some neighbors to join you after dinner, early in the morning or middle of the day. Do the math. Walk two miles a day, times seven days a week-- that is just over a marathon in 2 weeks. Challenge yourself and add a mile to your walk OR cut back on the time it takes to walk 2 miles. As you can see, you don't have to join a gym or hire a trainer. Make it fun for the entire family and take the kids for a bike ride, roller skates, or a hike. However, if you feel inadequate about walking alone or working out alone, then by all means join a gym, hire a trainer, start taking classes. Arm yourself with a fitness routine that does not allow you to cheat yourself out of enjoying special holiday treats.

2. Eat well, everyday! If you haven't already started, spend a couple of days logging everything you eat before making any changes. This will help you identify problem areas with your current nutrition plan (because we all know we have one right?)

Nutrition: Ask yourself, am I eating enough fruits and vegetables? Five a day is what they say. Make them fresh or frozen, raw or cooked. More is best. To keep the fresh vegetables from going bad in the fridge, eat them within a few days or cook and refrigerate or freeze them so that they are ready to be used in soups and stews.

Speaking of soups and stews, stay away from creamy soups that only add on the pounds. It's OK to have them in moderation. But if you don't think you can have just one serving then stick with the less creamy soups loaded with vegetables, legumes and lean meats. Best to choose good carbohydrates such as fruits and vegetables, whole grain, sweet potatoes, etc. Low fat dairy, lean meats and fish are also important in your diet as they provide you with well needed protein your muscles will crave. Take this opportunity to teach the kids what a serving is and what's in that serving of food. Lead by example.

3. Rest, de-stress, sleep! I am so bad at doing any of these. It seems I'm alway running somewhere (and I don't mean that literally, otherwise I would have nothing to worry about if I was really running,) cleaning, taking kids from one place to another, and staying up late for no good reason.

A lot of women do this in search of quiet, meditative time and that's great if #1 we can still manage to get enough sleep and #2 if we use that time wisely, i.e. meditating, stretching, etc. I'm back to putting meditative time on my schedule. We don't need a lot all at one time, 10 - 15 minutes of being with oneself, in our thoughts, in our minds, and revisiting our soul is all. There are opportunities, we just fail to seize them and instead go to bed with a mind full of junk we can't resolve in our sleep. So rest your mind, sleep and the result will be = controlled stress management. Again with the family, take some time to read to your kids or with your kids; teach them how to be silent for one whole minute - make it a game and then ask what they were thinking when they were still. You'd be amazed at the stories you get.

4. Drink Water. Oh yes, this is a biggy.

Hydration. Every organ in your body needs water to function more efficiently. So why do we avoid water so easily. I am guilty of eating something or drinking something other than water when what I really need is simply water. Take to work, the store, they gym of course, and drink it all day long. I find that my kids don't drink nearly as much water as they should - I think sometimes they skip it all together, so new rule: when they say they are bored or hungry I offer them a glass of water instead. They really don't like that, they'll have to get over it :-)

The Challenge: To avoid any weight gain over the holidays. Go ahead, challenge yourself to be different this year. Don't bother making a resolution to get healthy next year, do it now. Get in the best shape of your life starting right now. Get the family involved in getting and staying active, even if you don't have weight to lose, living a healthier lifestyle IS the new fad.

Something to keep in mind: If you want to lose weight, PLEASE keep in mind that this process takes time, it's not going to happen over night, it's not going to happen in ONLY 10 minutes a day. However, with a little determination and motivation, it will happen as you burn 500 calories a day exercising, cleaning, chasing the kids around. As you eat 300 less calories a day replacing junk food with good-for-you food. It will happen as you burn off 1-2 lbs a week and replace body fat with lean muscle mass. It will happen if you want it bad enough!

What are you waiting for? Tell me, how will you avoid the holiday weight gain in 2011? I want to know!

Stay Well!

Photo source: Unknown

Back to School - Sleep, Eating & Physical Activities

noreply@blogger.com (Terie) — Sat, 28 Aug 2010 13:42:00 +0000

For many of us whose children attend school outside of the home (public or private) this is a time of year when we are rushing to get school supplies, school clothes & shoes, the new back pack and that really cool pencil pouch. OK maybe not rushing, some people actually plan ahead and all this done early in the summer. I'm not one of those people, I confess. Stress and pressure are my friends.

While it is important to prepare all the material stuff needed, apparently, on the first day of school, we also have to focus on the child and making sure they are prepared mentally and physically.

I have to digress here and say something about the school supplies. Really? She's in third grade, she needs all that paper to write on? She better be working on a dissertation or some long physics problem to be using so much paper in one school year. Sometimes I get the feeling that I'm shopping for others as well. Don't get me wrong, that's cool, I don't mind donating school supplies, I just wish I was given the option and not feel pressured to buy and send in a 24 pack of pencils, a dozen glue sticks, six composition notebooks, a two inch binder and 2 packs of loose leaf paper for my 3rd grade kid. Anyway, it seems I took off in a new direction for a moment.

But as a parent we need to place to focus back on the child's health. It is extremely important to discuss nutrition, sleep (seems teens need to stay up late and get up late which doesn't fit in with their current school schedule-oh shucks!), physical activity AND personal hygiene. I don't mean their daily bath and brushing their teeth - that's a given or it should be anyway. I mean the hand washing before eating, not drinking from other people's drinks and washing those grubby hands as soon as they walk in the door. Kids touch everything. Ugh!

About nutrition. Boy in my house new habits have to be established. Not because they eat poorly, I think in general my kids eat pretty healthy. I don't really buy junk food. I mean we usually have chips and salsa, crackers to eat with cheese or in soup and our fantastic friends might bring over their most delicious brownies. But none of these things are eaten in excess so I don't worry about it. The new habit is getting up at the crack of dawn and eating a healthy breakfast before 6:30 in the morning.

Photo by TowerGirl

Some ideas we like to share -

Hot breakfast - oatmeal, cream of wheat, pancakes and waffles, eggs and toast.

Cold Breakfast - High fiber, whole grain cereal with low fat or no fat milk, yogurt with granola, fruit & yogurt, mini bagel with peanut butter, hard boiled egg

After school snacks - apple with peanut butter, cheese stick and green apples, hummus and vegetables, fruit or fruit smoothie

The biggest concern, however, might be lunch time. Most or many kids bring lunch to school, some buy the school lunch and that's fine if they make the right choice. I was able to make them pack lunches until the first two hit high school years then it was just embarrassing to carry around a lunch bag. Well forgive me, mam/sir for wanting you to eat a good meal. Appearances mean a lot more I guess. However, that's only one meal in the day and although they may not have too many "good" choices to make, they need to know how and why to choose healthier options.

Listen here, this is important stuff --

With the rate of childhood obesity growing in the United States, it is up to us parents to help kids make better choices in any situation, stay active and live a healthier lifestyle. You can't expect one child to be on a diet while everyone else enjoys the goodies. It's not happening and it's not fair to the child to be singled out. So what do you do?

You (the entire family) should adopt new healthy eating habits because everyone should be eating healthy. You limit sedentary time and go do something fun and active TOGETHER. You encourage everyone to live healthier. Yes, that includes you - the one that makes the meals, serves the meals and buys the groceries.

That's my rant on nutrition for now because I can go on for ever. I hate to sound like we live this perfect life, like we never eat junk food or indulge in a most delicious ice cream or brownie cake. Oh we do. Trust me on that. We enjoy eating the food we like, but moderation must be taught and exercised, and as the parent I also encourage (enforce) portion control. There's a time and place for everything.

So now the kids are going back to school, we're done shopping for supplies they probably wont ever use and clothes they'll outgrow by the fall and the shoes they'll wear out before Christmas. Let's go shopping for the food they WILL consume at home and put your focus on those meals. If they eat at school for lunch, again, it's one meal of many. Think about it, the more you enforce healthy eating at home, the more likely they are to choose healthier meals at school. But if they don't, again, one of many meals in the day.

Stay Well

~Terie

Wellness on Vacation or After

noreply@blogger.com (Terie) — Thu, 12 Aug 2010 14:00:00 +0000

Let me be completely honest here... it is hard getting back to the gym after a vacation! Plain and simple truth. Ideally we want to exercise on vacation. We even look up nearby facilities, attempt to use nature as form of exercise and even plan to eat well. We know we don't work nearly as hard at any of this while we're vacationing... ok maybe it's just me, but if you're with me and agree, tell me about it.

In February of 2010, after moving to Guantanamo Bay, Cuba I started working at the gym teaching five classes a week. Spinning(r) and one I named "TBC" or Total Body Conditioning. Later my regulars called it "Terie's Boot Camp," how appropriate. The classes became intense, sometimes, insanely difficult but each time we knew we were getting stronger, faster and our endurance had more than doubled from when we started. Then school let out and everyone started planning vacations "off island." As we planned we discussed all the things we were going to eat because we don't have those available here and each time we followed that with "I will exercise so I don't lose all that I've accomplished." Good intentions. Did you follow through? Did you really work as hard and eat as healthy as you planned?

I walked on the wet sand and felt it the next day, on two separate occasions we did a mini beach bootcamp. It was fun but not nearly as hard as if I was leading a class. We rode tandem bikes on the boardwalk for an hour. OK that was a challenge, it was a workout. Other than that I battled the waves once or twice and the rest of the time we spent walking in the mall, on the boardwalk, on the beach or to and from the beach, etc. Seeing the family was awesome, seeing Josh, our first born now in college was amazing. Our vacation was truly great and I loved seeing my friends as well. With all the people seeing that was going on there seem to be a lot of food involved and mostly food I don't see on a regular basis or better yet, food I don't have to prepare--yeepee!!

So I was active but no real TBC or Spin workout to speak of and more food than usual....ahem and more wine, which translates into some endurance and strength loss. Five months to trim the fat, get faster, go further and in 10 days you feel like you're starting all over again...ugh, that stinks!!

I decided to jump into my classes the day after we arrived on island. Yes I thought I was crazy too, but there's no point in postponing the inevitable. If I wasn't teaching I would still be in that class because I need to get back what I lost. Spinning(r) was a little difficult, TBC was hard but I made it through and now I know exactly where I am and what I need to do to make improvements. I am also teaching two additional classes in the evenings for the next two weeks so that should really give me a boost or knock me down for good :-)

We're back to eating healthy meals, drinking lots of water, getting plenty of sleep/rest, and of course, getting in shape with all our physical activities. Can't wait to finish my Dive certification this weekend and hopefully, going Kayaking early Sunday morning.

There's a moral to this story, I promise. When you go on vacation plan to eat well and get in some exercise because if you don't plan chances are you will do absolutely nothing and eating healthy will go right out the window, you know, until after vacation. So plan and if you do at least half of that then you're in better shape than not doing anything at all. Planning establishes accountability and that alone will motivate you to try harder to move and eat healthier while you're away. After the vacation jump in feet first. Get back in the routine, get back in the gym and the healthy lifestyle you had before. Don't let the tired days that follow a vacation keep you from what you already know works.

I'm glad to be back and excited to see my hard work deliver the same amazing results!!

Stay Well,

Terie

Recovery Mode

noreply@blogger.com (Terie) — Sun, 01 Aug 2010 11:30:00 +0000

Photo credit: on vacation

For the last few months I have been more active then I have ever been in my entire life, except maybe when I first joined the Marine Corps 20+ years ago. My focus has been more on what I can do to give the people in my class a good workout, balancing what we do from one day to the next and from week to week to ensure that we work every muscle and to include every aspect of fitness into every class, including flexibility, endurance, strength, etc.

While focusing on what to give them I have been giving myself that and then some. I am in the process of getting my Dive certification, I spend a lot of time in the pool or the ocean with the kids and I've been Kayaking at least once a week. There there are the walks/runs with the dog and playing soccer. WOW. Reading all this seems overwhelming but I have truly enjoyed everything I've been doing.

Until the day before my departure to the states-- on VACATION -- I was in high workout mode. Teaching 7 classes a week, swimming, diving, running, walking and biking with the kids. It's been one heck of a ride. One would think I was already on vacation with all the activities going on in our lives. But no, that's just everyday life. I kind of like the idea of feeling like I'm on vacation when I'm just living life one day at a time, sort of like feeling like my job is not really work because I'm having fun.

So this week I have been on super recovery mode and this came at a perfect time. I usually plan to continue my workout routines when I'm on vacation but I chose this week to not exercise at all. In fact the only exercise consisted of cooking, eating, drinking, and chasing down my toddler. Not overdoing it and definitely keeping it as healthy as one can but enjoying every bit of every day. Just before leaving I was experiencing a pain in my left forearm, not sure what it is or was because while resting the pain has gone away. Same thing with my right and left knees. Over training? Possibly. I need to re-evaluate what I'm doing and when so that I can avoid these issues.

I strongly recommend recovery time for everyone, not only because it's good for your body and mind, but also a good way to reassess the current routine and make adjustments that will improve ones physique without injury.

Everyone, go exercise, eat well and recover!

Stay Well,
Terie

"You're lucky I'm here!"

noreply@blogger.com (Terie) — Thu, 15 Jul 2010 12:29:00 +0000

This will probably sound like a bit of rant on my part but I have to write or I will explode. By now just about anyone who knows me is aware of the fact that I love teaching my indoor cycling and boot camp classes as well as helping people reach their potential in physical fitness. I get up at 5 am Monday to Friday to do this because I love it. It's my job, but really, I can't call it a job, it's too much fun to be work.

There are days when getting up is more of a challenge but I know that there are people expecting to be motivated, pushed, guided and complimented on their physical fitness progress. Feels good and that's what I bring to them. On days when my mood is off by a few hormones I begin by listening to uplifting, fun music before I even get there and hopefully my spirits will lift and all will be well or I'll just fake it because it's not about me.

Today there were a few women in class who shared the mood and demonstrated their distaste for anything active throughout the entire class. I approached them and tried to guide them to ensure they were performing what little they were doing, properly and maintaining adequate form. I felt like I was showing my daughter how to do the dishes and she was doing them wrong hoping I would just give up on her. Except these are professionals in the military and pouting is so unbecoming. Exercise is an issue for them on good days, then why go to the gym when you're feeling crappy? Oh I know, to make sure everyone knows you're having a bad week and maybe we should feel pity.

Well, everyone comes to class expecting to be motivated and a lot of the motivation comes from other members of the class. If two people are pouting, whining, and not performing then it's likely that the others will follow (or push them out of the way), therefore it is counterproductive to go to a class you know is demanding and act like a five year old about to throw a tantrum. I don't force anyone to come to class. I don't call you or your boss if you don't show up. You, as an individual, are the only person responsible for taking that first step but if you don't feel well then stay home and rest, let your body recover and try again another day.

The point of my title is to say that one of the ladies insisted she could not do knee repeaters on the floor for 30 seconds and I said "of course you can, here lets do them together!" To which she replied, "NO I CANT! (yes, she shouted), my ovaries are on fire, you're lucky I'm even here!" Really? No, I'm not. While I enjoyed having a lot of people in my class and really love seeing my regulars, the presence of one particular individual over another has no bearing on what I am there to do, which is to help you, guide you, and motivate you, but obviously that was not going to happen with this lady.

I think everyone should take note of their own attitudes when they know they will be in a social situation. No one benefits from you being there doing partial workouts, doing the exercises wrong, acting grumpy, whining, and complaining. If your mood is one that can only contaminate then please, stay home, rest, meditate, pray, whatever you need to do to help lift your mood before you have to face society.

I am lucky that I have an optimistic outlook on life and once I write or discuss an issue that bothers me I pretty much just let it go because my goal is to not let others dictate my mood or quality of my day.

Stay Well,
Terie

Never stop moving

noreply@blogger.com (Terie) — Thu, 01 Jul 2010 11:46:00 +0000

Do you think you need to be in the gym to get a good workout? Why? Because the magazines, your friends, the local trainers tell you so? Well that's wrong. The gym is a great place to find structure, motivation, gain knowledge, and of course, get a great workout using someone else's equipment. If the gym is free to you, even better. However, you don't need to walk into any facility to get and stay physically fit.

Physical fitness means that you are able to perform physical activities outside of the norm. Cardiovascular endurance, muscular strength and endurance, flexibility and body composition are all components that have to be worked on to improve and/or maintain a certain level of fitness.

If you've been off the workout wagon too long or just never really started it is extremely important that you begin, NOW! There's no time like the present. Leave the excuses behind. I've heard them all and barring an illness that keeps you off your feet or specific Doctor's orders, there really isn't much you can't do to stay active every single day. You don't have time? Well, then maybe later you'll have time to be ill, how about that? You're tired? Hmmmm, maybe it's because you need to become physically active and give your nutrition an overhaul. Are you sleeping? Do you drink enough water?

One excuse I've heard often is "I'm so out of shape, I don't want to walk into a gym the way I look." Well guess what? Going to the gym is what will change the way you look. You're not there to impress anyone, you're there to get healthy. However, like I said earlier, you don't have to go to the gym to get started.

Try this:

1. Walk. Free, easy, don't need transportation, enjoy music or digital books. The benefits are endless with walking. Start by walking away from home for 10 minutes and see how far you go, then turn around and come back. There, 20 minute walk, DONE! Next time try to get to the same place in less time. When you cut that time in half walk at the same fast pace for 10 minutes and see how much further you go...and so on. You get the idea. Before you know it you are walking an hour at a moderate to fast pace and getting a great workout. It wont be long before you find yourself jogging that walk.

2. Bike. Like walking, it's free and easy, do it any time of day. All you need is a bike, helmet and a reflecting belt or vest (for safety). Follow the same walking program, hit some hills and watch yourself go further and faster each time.

3. Kids. Yes I know, when you have kids things are a little more complicated. Or are they? Kids are little energy machines. They just go, go, go. So take them to the pool or beach and play WITH them, don't just watch them play. Go to a park and play WITH them, get dirty. Take them on a walk or bike ride. Go play basketball, volleyball, soccer wherever, you don't need a special field or equipment. Have you tried WiiFit? Believe me, it's quite the workout. With kids, anything active goes and that is your chance to get in a workout and spend quality time with the children.

4. Home Fitness. Finally, I know this is difficult, use the library or go to FitTV, or purchase videos with structured classes to get you started at home. Sometimes it's hard to get motivated to exercise at home but all you need is an hour and sometimes less time to do a cardiovascular workout. Start with a short class and move up from there.

I have to mention ACCOUNTABILITY here because I believe it is important to be accountable for what we do or say we're going to do. Either get a buddy to do this with or share your progress with your family and friends. You will get lots of free motivation, exercise tips (take them or leave them), and most important, you will have the support of those around you. Getting back to fitness doesn't have to be some secret. The more people know the more likely you are to continue doing it because you feel accountable to someone other than yourself.

Keep in mind that physical fitness is not about being a size zero; it's not about getting a six-pack or even about fitting into a 2 piece bathing suit. It's definitely not about burning off that "momma pouch" just below the belly button or getting rid of your God given hips. Some things are there to stay and you just have to learn to work around them (no pun intended.) So get moving and don't stop. Invest time in you now and later you'll be able to invest more time in others.

Stay Well,

Terie

Starting Fitness...again!

noreply@blogger.com (Terie) — Thu, 13 May 2010 00:33:00 +0000

You know it's been a long time since you worked out if you can't remember where you last saw your workout shoes or clothes for that matter. How about that old water bottle? Many of us have a huge list of good excuses reasons for why we stop a perfectly good workout routine and that's perfectly OK to do. After all, life does happen and sometimes it happens to interrupt whatever we have going on at the time.

I'm not a big fan of making resolutions because I feel sort of paralyzed after a few weeks. It's like I make this decision to do the best ever and then if I can't meet that huge goal I feel like a complete failure. Instead I just jump right in and get started with what was working before or at least adjusting what wasn't working.

So how do you get started?

First - you need motivation. Only you can make the decision to start a wellness program and only you can determine the reason. To lose weight, to maintain weight, to be more active? for your kids? Whatever the reasons, write them down and let that be your motivation to START!.

Second - gather up your gear & put it on the schedule. Get everything ready the night before - find that old gym bag and fill it up with a bottle of water, towel, exercise shoes and clothes. Be prepared and eliminate any potential pitt-falls. On your family or personal calendar, write your workout plans. Make this an appointment with yourself, your family or your friends.

Third - where are you going? are you going to the gym? calling a friend to join you on a walk? going for a run or bike ride? working out at home? Choose your activity. It really doesn't matter what activity you choose, but choose one and go with it. Be prepared to do that activity and several others throughout the week.

Fourth - Clean out your fridge and pantry. The last thing you need are temptations to ruin a good workout. You don't have to toss the goodies, although not having them is the best way to go, just tape up the boxes and bags and place them up high or low - you don't want those treats to be easily accessible. Instead, load up on fresh or frozen fruits, vegetables, healthy snacks such as nuts and high fiber protein bars and of course, water. Yes, plain old water. Keep the water bottles ready to go in the fridge or on your counter and drink water throughout the day.

The first workout might be the hardest but it will be the beginning of a much healthier you!

Stay Well,

Water or Sports Drink?

noreply@blogger.com (Terie) — Sat, 27 Mar 2010 20:28:00 +0000

Is anyone else feeling a bit overwhelmed with the variety of drinks being offered? How about those sizes? There was a time when a small was actually only eight ounces, now you’re lucky if you can get away with a liter. One good example is at the theater. Their small is 16 oz, while the large, well they should just pour that baby into a bucket and wheel it to your seat. While they’re at it, they should also provide you with a port-a-potty so that you don’t have to miss any part of the movie.

But closer to home I am talking about the different types of water available at the market, each offering something “good” such as vitamins and antioxidants, others are invigorating, energizing, relaxing or calming, etc. etc. The list of goodness goes on for miles. I guess these are the things that the market thinks we want and NEED. A simple quick-fix to all our problems bottled up for us to enjoy at home or on the go.

What they don’t tell you is that they are also filled with sugar, calories, and sodium. If you open a bottle you are most likely to drink the whole thing even though each bottle holds two servings, sometimes, two and one half servings. This is where reading the nutrition labels carefully comes in handy. Not everyone truly understands nor reads these valuable labels. Some people know how to read them and understand them but sometimes choose to be in denial and believe in maintaining ignorance. This is especially true when they really enjoy each bite of sinfully delicious…whatever they’re about to eat. Believe me, I know!

I don’t see anything wrong with changing up your water and trying something with flavor or fizz, just for fun. As a fitness professional I recommend water 90% of the time, the other 10%, sports drinks, which is reserved for those who engage in vigorous exercise lasting more than 60 minutes. Sweating causes the loss of water and salt which can lead to dehydration. Sports drinks contain electrolytes that help you recover faster than water.

For the average person who engages in moderate exercise (60 minutes or less), your best option is definitely water. No additives, no sugar, no high fructose corn syrup, artificial anything, added vitamins, calories, etc. If you provide your body with healthy nutrients throughout the day, you will have armed yourself with all that you need to make it through a hard workout. But if you decide to take in something other than water, read your food labels and then measure the calories burnt against the calories you are about to drink—then ask yourself, is it worth it?

Stay Well!

Quick fix diets DO NOT work

noreply@blogger.com (Terie) — Wed, 24 Mar 2010 23:12:00 +0000

As I stood in line at the grocery store, I found myself perusing through dozens of magazines, each with a headliner aimed at people looking for the ultimate weightloss plan. One craze that has been thrown in our face is Alli, the FDA approved wonder pill. One of my favorite lines on their website is"What makes alli different? FDA approval and a sensible approach that focuses on your long-term success." Really, FDA approval makes it different? How about safe, lets shoot for safety. Does FDA approval make it SAFE!

In doing my research about this and other diet pills I found this very interesting post on blogher.com. Read it here.

Before you pick up a bottle of whatever diet pill is on the market, turn that bottle around and read the label. Look for key words such as "must follow a sensible diet and regular exercise plan." Alli, for example, clearly states that you must "Commit to a plan" and cut fat out of your diet--ok maybe not completely, but drastically. Then the pill forces most of what little fat you eat out of your body in a not-so-pretty way. Others clearly state that they cause dizziness, headaches, and dry mouth to name a few. They also suggest you avoid caffeine or you will be bouncing off the walls. Furthermore, most diet pills suggest that you follow a low calorie and/or low fat diet and exercise program.

Ok so let me sum this up:

1. When taking diet pills you must consume 8-10 glasses of water each day
2. You have to cut fat and calories; you have to include nutritious foods in your diet
3. You have to exercise on a regular basis

My suggestions--- go ahead, do what they tell you to do, but don't take the pill and see what happens. The first thing you'll notice is that you wont have to worry about what you just put into your body, or what might be coming out.

A little known fact about fats from WebMd: "We actually need fats -- can't live without them, in fact. Fats are an important part of a healthy diet: They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel." For more on the types of fats to avoid Read the entire article here...

I have to go back to saying that changing the way we fit food into our lives and fitting in physical activity is more likely to provide results long-term, without the nasty side effects. You have to drink water to stay hydrated, you have to control your portions and eat more raw foods which will help cut back on added fats and empty calories, but you also have to consume fats and calories--it's fuel and nutrition. You also have to be physically active and you have to be realistic. Challenge yourself to live a healthier lifestyle without the aid of fad diet. Do your research and let me know your thoughts on the "Quick-fix" diets you've encountered.

Stay well!

Go out and play - it's fun!

noreply@blogger.com (Terie) — Tue, 02 Mar 2010 13:08:00 +0000

Often, many of my friends say that I have enough energy to power the base and "where do you get all that energy from?" they ask. Well, believe it or not, more often then not, I would like to just sit on a back porch swing (that I don't have) and just chill. I visualize myself watching a really good movie or TV show without interruptions. I even see myself taking mid-afternoon naps (HA!). But that doesn't happen, ever! I do get a little frustrated sometimes when I really want a break and I can't seem to get it until 10 pm when everyone is already in bed and I should be as well. But such is the life of a busy mommy of four.

In my mind I already know that inactivity is not an option I should consider. So I to stay busy and active. The minute I sit to enjoy TV or to read I start to fall asleep and that's just aggravating. Since the move and because of the move to Guantanamo Bay, Cuba I gained a few pounds, loss some muscle mass, and my cardiovascular endurance was way off the charts-- ok not that bad but it wasn't where I left it back in December, just before the move.

Since I arrived on island I've been introduced to walking JPJ as in John Paul Jones road; basically a very steep road up to the windmills -- it is treacherous but such a great workout. I walk a lot because everything is close by and I have a dog who needs/loves walking/pulling my arm out of my socket, and biking. I started teaching a Boot Camp class 2 days a week and spinning 3 days a week - so I think I have all my bases covered when it comes to exercise.

Recently I was approached by Marcella who invited me to join the soccer team. I was immediately intimidated. I'm not a runner, that's been established and I've never played, not even for fun. She said in her Dominica accent, "it's OK we have lots of new people, it's just for fun but we do compete against other teams on base." I didn't know we had enough people on base to have teams. Well, OK then, I'll do anything if fun is a part if it. Not only will I be playing and having a great time but I will continue to be a great role mode for my kids AND they said my oldest daughter can join the team as well. Icing on the cake!!

When I go out and play like a kid and they get a kick out of it even if they wont admit it right now (I'm sure I embarrass my teen which is OK, she just doesn't realize we're so much alike hee-hee!). Someday they'll be the ones bragging "... when my mom was playing soccer..." I am so not ready but I went to practice last night and found that we have a great, fun, energetic team of women who really play to win but have fun at the same time. I can't wait to play my first game on Friday.

As a result of my playing, my younger daughter wants to play as well, however we don't have a team so I think I'll be starting something for the kids who want to play "for fun" and practice real soon. This really should be a year-round sport where we spend the off-season time just playing to have a great time and to keep kids active and out of the house. We don't need a season for that right?

So go out there and play. Find yourself an adult sport to join. You'd be surprised at what you can do and your kids just might want to be as active as you. If you can't find a team, league, group-- make your own. Invite your friends to play whatever --volleyball, soccer, baseball, football (that's not just for guys), basketball, tennis. Look at the winter sports and water sports too. So much can be done to make staying physically active and fit enjoyable.

I would like to know, what physical activities do you do that are outside of the norm? Right now for me is Soccer.

The Lent Diet- Give up WHAT?

noreply@blogger.com (Terie) — Wed, 24 Feb 2010 21:42:00 +0000

Photo: harrys-brownies-ahero

It seems people these days spend way too much time talking about miracle diets and fast weight-loss. My favorites are the ones that give up something for Lent in hopes they'll never crave it again or in hopes they'll lose weight in the process. Like that's ever going to be a permanent thing. They spend 40 days out of the year avoiding certain foods, this is the big sacrifice. The real sacrifice is to those of us who have to hear them whine on a daily basis. Don't tell me you gave up chocolate or coffee or potato chips because the more you talk about it the more I will be tempted to always show up with all three in my hands, just to get a rise of out you ;-)

Don't get me wrong, I think it's a really good effort and what better time than Lent, when you feel you need to be accountable to God, to give up something you probably shouldn't be 'over'eating to begin with. I respect what you're doing; keep up the good work beyond Lent. But please, quit whining about it. Must you salivate at the site of chocolate brownies and behave like an unfed lion because you have not been able to eat chocolate in the last 30 days? Whose fault is that? Not mine? Then, please, back off and let me enjoy my brownie and "fat-free" milk in peace. And wipe your mouth, you're still salivating.

Personally speaking, I eat what I like to eat and I also eat what I crave, all in moderation (sometimes not.) But because I eat nutritious foods most of the time, I exercise and rehydrate my body regularly, I do not crave much on the junk side of foods. When I do eat my share of 'junk' I don't feel one bit of guilt, I simply enjoy the blissful moment.

It is very important to understand what your body really needs when you are craving something. Thirst is often confused for hunger and this often results in eating too much of a good, and sometimes bad, thing. The problem is that your thirst will linger until you give it H₂O. Other times we eat out of boredom and again we find that food will not satisfy that feeling, so if you are bored go for a walk or go to the gym- guaranteed you won’t be bored there.

Balanced nutrition, plenty of exercise, and H₂O --it's no miracle!

Super Workout in under an hour

noreply@blogger.com (Terie) — Thu, 18 Feb 2010 13:37:00 +0000

Today in class we did a super workout in under an hour -- 43 minutes to be exact but if you're working out alone this could take less time. Use fast paced music to keep you motivated. Have a towel and water available and if you don't have the equipment mentioned here, do it on the floor and improvise, but don't skip a thing!!

So here's what we did for cardio:

1- jog w/ high knees

2-jacks to the four walls (8 count then turn right until you go all the way around) then plyo jacks to the front only (touch the floor and jump up-explosive)

3-football drills to the four walls

4-like in turbo kick- jab right high/low 8 counts then zig-zag torso side to side 8 counts and switch to the left 4X each side

5-squat & reach then plyometric squat & jump

6 - slow knee then speed up for fast repeater knee using Abs to pull knee to the chest

7-push up slow count of 8 then four-count push ups 4X

8-shuffle right for 4 counts and add 2 plyometric jumps at one end then return to other side 8X total (four each side)

9-mountain climbers slow knee tuck 8X then fast 16X

10-flip to work triceps- like reverse push up or reverse plank

Quick recovery- drink water, dry sweat... move on to partner work if you have a partner. If not, just switch on your own - do each for about 30 seconds.

Partners work- this was focused on muscles but heart rate still up - interval training.

1- partner1 wall squat w/chest squeeze using medice ball; partner2 burpees

2-p1 triple squat on bosu; p2 upright row/military press

3-p1 lunge off bosu with bicep curl; p2 jacks/push ups

4-p1 squat jump over bosu; p2 push up with side plank

5-p1 squat kick; p2 plank hold

Abs - criss cross or bicycle, single leg & double leg stretch, crunches, flip for a plank hold of 30 seconds. DONE!!

Stretch every muscle, drink lots of water and you are set for the day!!

Have fun! We did :-)